My time in 100m freestyle is 3:28.00, been a lap swimmer for over 10 years, any hope of getting faster?

Swimming is great exercise, so you should be happy you can do it! Many people want to be able to do what you are doing right now. Don't breath as much, which I know is hard, but try. Start out breathing every 3 strokes. Stay in a tighter stream line off of each wall. Keep your head looking down at the bottom of the pool the whole entire time. Keep a steady kick the whole 100. Relax, too, and don't be so tense. Try at least 1-3 underwater dolfin kicks off of each wall. Make sure your middle finger is entering the water first, and have a strong underwater pull. Good luck, and keep up the good work!

:)

instead of taking choppy quick strokes, which may make you feel like you're going faster, you catch so much more water, by taking long and powerful strokes. Try catching as much water with your hands in each stroke as you can. Let each stroke be a distinctive effort to more forward.

I hope this helps.

you can try and kick harder. you can also breathe every three strokes. My 100m time is 51.0. You can also kick with your hips. Sway your hips side to side. The flip turn is easy you must flip through your arms.

YOu should try a little bit of dryland excersize along with swimming. Do some crunches and squats with weights.